Insomnia is an affliction that affects millions of people around the world. It is usually caused when various stresses trigger brain activity, and thought after thought starts fighting for your attention, keeping your mind awake. Below are just a few ways in which you can take control and get a better night's sleep, allowing you to wake up refreshed and ready to tackle the challenges of a new day.
- Less Caffeine means Better Sleep
It has been medically proven that consuming anything containing caffeine after 12.00pm affects your sleep patterns. This happens because caffeine has a direct effect on your central nervous system which causes an increase in nerves and anxiety.
- Taking Notes means Better Sleep
Carrying a notepad around with you when you're at home allows you the opportunity to write down things you need to remember or sort out the following day. Writing these things down is an assurance that you'll remember everything, and decreases the stress you place on yourself and on your memory to remember everything.
- Regular Exercise means Better Sleep
Exercising regularly tires your body, making it easier to fall asleep at night. Exercising just before getting into bed, however, means that your heartrate is elevated and that you won't get your sleep. It is generally accepted as being better to exercise early in the morning or in the middle of the afternoon.
- Eating Regular Meals means Better Sleep
Keeping your body nourished throughout the day helps with regulating your levels of exhaustion and allows you more energy to complete the tasks you need to accomplish. The more you are able to accomplish comfortably in a day, the less stress that is placed on you, the better your chances of getting a good night's sleep. Also, make an effort not to eat to close to the time you normally go to bed, as eating just before going to sleep can be uncomfortable and keep you awake.
- Better Time Management means Better Sleep
Managing your time during the day allows you better control over what you need to and what you are able to accomplish during the day. This is turn, reduces the stress you place on yourself and allows you to relax more.
- Learning To Say No means Better Sleep
A lot of people have a problem with being unable to admit when they don't have the time to do an additional task, and as a result, end up taking on more responsibility then they can handle. Learning to say no allows you to focus on better quality work for the projects you can handle, and reduces your stress levels.
- A Room Clear of Distractions means Better Sleep
Your bedroom should be used for sleep and for getting dressed and undressed in the morning. Clearing it of computers, televisions, radio's, books etc reduces the amount of clutter and at the same time removes items that could potentially trigger unwanted thoughts at night.
- A Set Time to Wake and Set Time to Sleep means Better Sleep
Forcing yourself to routinely go to bed at a certain time and wake up at a certain time trains your body to prepare itself to sleep at night.
- Avoiding Stimulating Movies and/or Books means Better Sleep
By avoiding action, drama or thought provoking books and programmes before you go to bed, you allow your brain the chance to relax and shut off outside triggers. Decreased brain activity increases your chances for getting a better night's sleep.
- A Set Routine at Night means Better Sleep
By having a set routine before you go to bed (for example: a relaxing bath, followed by a night time skin cleanse, followed by a mug of horlicks, followed by ten minutes of reading a light article in a magazine in the lounge before climbing into bed) allows you to further train your body to get ready to sleep at night.